Thursday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Skyscraper Part 1

AMRAP x 6:

2 Rope Climbs(3 rope pulls)

6 Hang Power Cleans 165/115

12/9 Cal Bike

Rest 6 Minutes
With rest built in and a drop in weight, we want to bring the intensity.

Move well with a purpose on the rope and hang power cleans.

Minimize your rest on those two mvmnts and aim to get to the rower or bike.

Rope: Choose a variation to get done in 1 minute.

Hang Power Cleans:

*1 Break if needed on heavier bar.

* Shoot for unbroken sets on your lighter barbell.

Metcon

Metcon (AMRAP – Rounds and Reps)

Skyscraper Part 2

AMRAP x 6:

2 Rope Climbs (3 rope pulls)

6 Hang Power Cleans 135/95

12/9 Cal Bike

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